Sedentary (little to no exercise)
Lightly Active (light exercise/sports 1-3 days/week)
Moderately Active (moderate exercise/sports 3-5 days/week)
Very Active (hard exercise/sports 6-7 days/week)
Extra Active (very hard exercise/sports & physical job)
Understanding Pro Physique Macronutrient Calculation
Achieving a pro physique requires not just rigorous training, but also precise nutritional planning. Macronutrients (macros) – protein, carbohydrates, and fats – are the building blocks of your diet and play distinct roles in muscle growth, energy levels, and fat metabolism. This calculator helps you estimate your daily macro targets based on your individual stats and fitness goals.
The Calculation Method
This calculator uses a common methodology to estimate your Total Daily Energy Expenditure (TDEE) and then breaks it down into macro targets:
Basal Metabolic Rate (BMR) Estimation: We first estimate your BMR, the number of calories your body burns at rest to maintain basic functions. For accuracy, we use the Mifflin-St Jeor equation, which is widely regarded as one of the most accurate BMR formulas:
For Men: BMR = (10 × weight in kg) + (6.25 × height in cm) – (5 × age in years) + 5
For Women: BMR = (10 × weight in kg) + (6.25 × height in cm) – (5 × age in years) – 161
Total Daily Energy Expenditure (TDEE): Your BMR is then multiplied by an activity factor that reflects your exercise frequency and intensity. This gives you your TDEE – the total calories you burn in a day.
TDEE = BMR × Activity Level Factor
Calorie Adjustment for Goals:
Bulking: To gain muscle, a calorie surplus is needed. We add 300-500 calories to your TDEE.
Cutting: To lose fat, a calorie deficit is necessary. We subtract 300-500 calories from your TDEE.
Maintenance: Your TDEE is your target calorie intake.
Macronutrient Breakdown: Once your target daily calories are set, macros are distributed:
Protein: Crucial for muscle repair and growth. A common target is 1.6-2.2 grams per kg of body weight. We use a slightly higher end for bulking/cutting and a moderate for maintenance.
Fat: Essential for hormone production and overall health. A common target is 20-30% of total calories, or around 0.5-1 gram per kg of body weight. We aim for approximately 25% of total calories.
Carbohydrates: The primary energy source for intense workouts. The remaining calories after protein and fat are allocated to carbohydrates.
Calorie Equivalents:
Protein: 4 calories per gram
Carbohydrates: 4 calories per gram
Fat: 9 calories per gram
How to Use This Calculator
Simply input your current body weight in kilograms, height in centimeters, age, gender, estimated activity level, and your primary fitness goal (bulking, cutting, or maintenance). The calculator will provide an estimated daily intake of calories, protein, carbohydrates, and fats tailored to your profile.
Example Scenario:
Let's consider a 30-year-old male, weighing 85kg, with a height of 180cm, who is moderately active (activity level 1.55) and aims for bulking.
This example suggests daily targets of approximately 3250 calories, 170g protein, 439g carbohydrates, and 90g fat for bulking. Remember, these are estimates and may need adjustment based on your body's response.
Important Considerations
This calculator provides a starting point. Individual metabolic rates and responses to diet can vary. Monitor your progress closely and adjust your intake as needed. Consulting with a registered dietitian or a certified sports nutritionist is highly recommended for personalized guidance, especially for competitive athletes.
function calculateMacros() {
var weight = parseFloat(document.getElementById("bodyWeight").value);
var height = parseFloat(document.getElementById("heightCm").value);
var age = parseFloat(document.getElementById("age").value);
var gender = document.getElementById("gender").value;
var activityLevel = parseFloat(document.getElementById("activityLevel").value);
var goal = document.getElementById("goal").value;
var resultTextElement = document.getElementById("resultText");
if (isNaN(weight) || isNaN(height) || isNaN(age) || weight <= 0 || height <= 0 || age <= 0) {
resultTextElement.innerText = "Please enter valid positive numbers for weight, height, and age.";
return;
}
var bmr;
if (gender === "male") {
bmr = (10 * weight) + (6.25 * height) – (5 * age) + 5;
} else { // female
bmr = (10 * weight) + (6.25 * height) – (5 * age) – 161;
}
var tdee = bmr * activityLevel;
var targetCalories;
var proteinGrams;
var fatGrams;
var carbGrams;
var proteinCalories;
var fatCalories;
var carbCalories;
var proteinPerKg; // Target protein in grams per kg of body weight
// Set macro targets based on goal
if (goal === "bulking") {
targetCalories = tdee + 400; // Add surplus for bulking
proteinPerKg = 2.0; // Higher protein for muscle gain
proteinGrams = weight * proteinPerKg;
fatGrams = weight * 0.8; // Moderate fat intake
proteinCalories = proteinGrams * 4;
fatCalories = fatGrams * 9;
carbCalories = targetCalories – proteinCalories – fatCalories;
carbGrams = carbCalories / 4;
} else if (goal === "cutting") {
targetCalories = tdee – 400; // Subtract deficit for cutting
proteinPerKg = 2.2; // Even higher protein to preserve muscle
proteinGrams = weight * proteinPerKg;
fatGrams = weight * 0.6; // Slightly lower fat intake
proteinCalories = proteinGrams * 4;
fatCalories = fatGrams * 9;
carbCalories = targetCalories – proteinCalories – fatCalories;
carbGrams = carbCalories / 4;
} else { // maintenance
targetCalories = tdee;
proteinPerKg = 1.8; // Standard protein for maintenance
proteinGrams = weight * proteinPerKg;
fatGrams = weight * 0.7; // Standard fat intake
proteinCalories = proteinGrams * 4;
fatCalories = fatGrams * 9;
carbCalories = targetCalories – proteinCalories – fatCalories;
carbGrams = carbCalories / 4;
}
// Ensure no negative calories or grams
if (carbCalories < 0) {
// If carbs are negative, adjust fat down slightly and re-calculate
var caloriesNeeded = -carbCalories;
fatCalories -= caloriesNeeded;
fatGrams = fatCalories / 9;
carbCalories = 0;
carbGrams = 0;
if (fatCalories < 0) { // If fat also becomes negative, this is an extreme scenario
fatCalories = 0;
fatGrams = 0;
targetCalories = proteinCalories; // Only protein is left
}
}
// Round to nearest whole number for display
var roundedTargetCalories = Math.round(targetCalories);
var roundedProteinGrams = Math.round(proteinGrams);
var roundedFatGrams = Math.round(fatGrams);
var roundedCarbGrams = Math.round(carbGrams);
resultTextElement.innerHTML =
roundedTargetCalories + " Calories | " +
roundedProteinGrams + "g Protein | " +
roundedCarbGrams + "g Carbs | " +
roundedFatGrams + "g Fat";
}